We know that heart health is important and that decreasing stress, increasing exercise, quitting smoking, and limiting alcohol can help to promote heart health, manage high blood pressure, and reduce the risk of heart disease. But eating healthy is just as important for managing your risk of cardiac illness.
To maintain heart health and decrease the risk of cardiovascular disease, try to consume some of these heart-healthy foods as defined by the American Heart Association.
9 Heart-Healthy Foods for Older Adults
1 | Vegetables and Leafy Greens
Eating a wide variety of vegetables can be beneficial for heart health. Try buying cans of low-sodium, reduced-sodium or no sodium-added vegetables for an afternoon snack at work, opt for frozen vegetables when your favorites aren’t in season, or snack on delicious fresh veggies after a day outside.
2 | Fresh Fruits
Whether fresh, canned or frozen, fruits are always good to snack on or to serve as a basis for a healthy dessert. Just like added sodium can be found in vegetables, fruits can contain added sugar, so be sure to keep an eye on this to limit excess. If the rising heat is making you extra thirsty, whip up a healthy smoothie to cool you off and fuel you for whatever your day holds.
3 | Nuts
Nuts don’t just have protein, good fats and fiber; they even host vitamins, minerals and antioxidants. Some healthy options to crunch on are almonds, hazelnuts, peanuts, pecans, pistachios and walnuts. If you want to amp up your fruits and veggies, spread some peanut butter on celery, apples and bananas.
4 | Legumes and Beans
Beans and legumes have plant protein in them, are high in minerals and fiber, and can help improve cholesterol levels. Find creative ways to eat black beans, pinto beans, lima beans, kidney beans, and more by adding them to rice and pasta, making a dip, or adding them to soup.
5 | Fish and Seafood
Fish and shellfish are good sources of protein and omega-3 fatty acids, according to the American Heart Association. These acids can reduce the risk of heart failure, heart disease, cardiac arrest and ischemic stroke, so try to eat these options rich in omega-3s.
- Anchovies
- Herring
- Mackerel
- Black cod
- Salmon
- Sardines
- Bluefin tuna
- Whitefish
- Striped bass
- Cobia
6 | Lean Protein
Red meats, like beef, pork and lamb, have more fat than skinless chicken, fish and plant proteins, according to the American Heart Association. This can raise your cholesterol and your risk of heart disease. Choose lean, unprocessed meats and skinless poultry, and maintain healthy portions.
7 | Non-Tropical Vegetable Oils
Though you should limit foods with high-fat content – including those with trans fats and saturated fats, there are some healthy fats: dietary fats. The American Heart Association shares that these fats give your body energy, support cell function, protect your organs and help keep your body warm. By switching to olive oil, canola oil or corn oil, among others, you can be one step closer to a heart-healthy diet.
8 | Whole Grains
Whole grains are great sources of dietary fiber, which can improve blood cholesterol levels while helping to fill you up while providing other essential nutrients. Opt for whole-grain bread, cereal, brown rice, crackers or pasta while limiting refined grains like enriched bread and white rice.
9 | Low- or Non-Fat Dairy Products
Older adults should have four servings of fat-free or low-fat dairy products. Whether this is from milk, yogurt, cottage cheese or low-fat ice cream, low- or non-fat dairy is important for your diet.
Indulge in Healthy and Delicious Dining at Waterstone
At Waterstone on High Ridge, residents savor delicious and nutritious meals that are highlighted by impeccable service from a highly trained culinary team. Our on-site restaurant offers a seasonal menu of meals boasting fresh, locally sourced ingredients, and our juice bar blends together health and your favorite fruits. Even better, you can dine anytime, allowing you to relax, dine on your schedule, and enjoy the benefits of our lifestyle to the fullest.
For more information on healthy foods for seniors and to see the chef-prepared meals residents at Waterstone on High Ridge are enjoying, schedule a tour or visit our website.
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Waterstone on High Ridge offers a modern approach to senior living in a beautiful hilltop setting. Come see how we redefine independent living, assisted living, and memory care in Fairfield County, just minutes away from fine restaurants, retail stores and cultural venues in Stamford and Greenwich.
